Building Muscles

How to train and build killer abs| crunches

Day 35

I often put my feet on the bench and then do the crunches. You can also do them like you see in the photo. I bend my knees and put my feet on the ground. When I pull up I go as high as I can. I was on a speed mission. lol The reps were done as quick as possible.

I think I did about 18-20 reps per set. I was not really focusing on the number but more on the burn. When there was enough pain I stopped.  I did do 5 sets though with the normal 1 minute rest between each set.  That was a brilliant abs session.

How to train and build broad back| lat push downs

Day 35

Like I said with my chest training on day 34, I wanted to do more conditioning training than muscle building for the back. It is really good to do this every now and again. I very seldom change the type of exercise that I do.  I love adding variety to my training by changing the weight and reps which keeps the muscles guessing even though the exercise is the same.

I did normal lat pull downs. 5 sets fairly light 15 reps per set.

The reps were done quite quickly which causes a good burn.

How to train and build big shoulders| deltoids

Day 35

I decided to do some strength training today. I did a system called 5x5. You do 5 sets with 5 reps per set. The idea is to work as heavy as possible. The only thing I can say here is make sure that you do not let your form go out the window because you are working heavy. Go as heavy as you can but keep form.

I did seated shoulder press which has to be my most favourite shoulder exercise.

 5 sets of 5 reps with quite heavy weights

It was an excellent training session.

Food - Day 34

Food Day 34

6:00  coffee
7:00  oats and protein powder
 8:00  water and coffee
10:30  Egg on toast
11:30  water
12:30  coke zero
14:30  oats and protein powder
17:30  tuna salad with potato
19:00  coffee, coke zero
21:00  oats and protein powder

I ate well today. I have trained well too and made sure that I kept the image of the exact shape I want in my mind. Everything that you want has to start in the mind. The more you can see what you want the easier it is to achieve it. I know I will make mistakes but if I just keep working at eating and training right I am going to achieve my 32” waist.

How to train and build big guns| biceps curls

Day 34

You can vary your normal curls in several ways. 21’s is a brilliant example. Sometimes I will lower the weight all the way down so there is no tension on the bicep and then I curl the weight up. I will also lower the weight but not completely down so I keep full tension on the bicep. I would not like to say which way is better as they both work and work well. I know there are many people with very fixed ideas on this and would say this one is better then that one. Try both ways and do what you feel works best for you.

I did 5 sets fairly light weights with 15 reps per set. On this occasion I lowered the weight all the way down to a relaxed position and then curled the weight up. I also did my reps quite quick.

How to train and build solid triceps| extensions

Day 34

Like I said with my chest training, I wanted to do more conditioning training then muscle building. It is really good to do this every now and again. I very seldom change the type of exercise that I do.  I love adding variety to my training by changing the weight and reps which keeps the muscles guessing even though the exercise is the same. I did however change today’s exercise for triceps and did one arm dumbbell overhead extensions.

I did 5 sets medium weights 10 reps per set.

It was a fantastic triceps training session.

How to train and build a well conditioned chest| bench press

Day 34

I have mentioned before that the amount of weights and reps that you use will do different things.

• Very heavy weight with low reps is more for strength training.
• Medium weight with 8-12 reps is for muscle building.
• Light weight 12+ reps are for conditioning.

I decided to do more conditioning training today so I went fairly light with lots of reps.

The actual training was 5 sets of 15 reps.

I also trained quite fast with the reps. You do not feel much with the first one or two set but by the 3rd set I can tell you the burn is fantastic.

Day 33 - Food

6:00  coffee
7:00  coffee
8:00  scrambled eggs, fried egg, mushroom, tomato, lean bacon
10:30  orange juice
11:30  oats and protein powder
12:30  coke zero
14:30  coffee
16:45  chicken and roast vege with salad
19:00  figs, nuts and raisins
21:00  oats and protein powder

I went networking and had a great breakfast and then the wheels fell off. I ate at the wrong times and then over did the fruit and nuts etc. Well tomorrow is another day. You have to have bad days so you can enjoy good days. If every day was fantastic there would not be a lot to look forward to because you have already got the best you are going to get. lol

How to train and build big legs| killer calves

Day 33 - Standing calf raises to build killer calves

I love calf-raises. You can have a great workout if you raise yourself up on your toes as high as you can. I go up high and then give it that bit extra. You can really feel it in the calves if you do this. Work heavy as calves are hard to build as I have mentioned before. When you are up as high as you can you then flex and hold for the count of 2. This makes a huge difference to a normal exercise.

I did the following;-

5 sets 15 reps heavy weights.

How to train and build big legs| strong hamstrings

Day 33 - Good mornings for powerful hamstrings

I kept it simple again and did good mornings. These are an excellent exercise provided you keep your back straight. Bend at the hips and make sure you are using the hamstrings to lower your upper body down parallel to the floor and then make sure the hamstrings pull the upper body back up to an upright position. It does take a fair amount of mind focus. When this exercise is done properly it is an awesome exercise.

I did the following;-

5 sets 10 reps medium weights.